WARM UP – MOBILITY
* Grab 2 barbells *
2 sets:
2-3 Banded shoulder warmups
Scap push-ups / push-ups
Hanging / scap pull-ups / pull-ups
15-20 Empty BB bench press
15-20 Empty BB bent over rows
WOD A
BENCH PRESS X 3
(25 mins total)
6-7 mins to warmup (2-3 sets of 8-12 reps)
E3.5MOM x 5 super sets (17.5 mins)
9-7-5-5-3 Bench press
9-7-7-5-5 Pendlay rows
—
– Bench: start at 60-65% of 1RM and build to a heavy set of 3 by the end
– Rows: heavy as technique allows, build as needed
WOD B
SAVE THE BEST ‘TIL LAST
For time:
20 Strict pull-ups
20 Strict dips
30 Ring rows
30 Ring push-ups
40 Burpee pull-ups
—
– Scale reps down by 5-10 as needed
